Feel the burn

What can I do to strengthen my stomach muscles sufficiently to be able to do sit-ups properly, without straining my back and neck muscles?

Weak ab muscles can contribute to back pain. When the abs are weak, the stronger iliopsoas muscle, commonly referred to as the hip flexor, which attaches to the lumbar spine, contracts to help you curl up, creating compression in the lower back and consequent pain. But remember, poor posture and weak back muscles also increase the likelihood of a potential strain.

Try these technique pointers as you perform your classic abdominal curls: they support the neck and minimise contraction of the hip flexors. You may not create a six-pack straight away but, with regular practice four or five times a week, you'll be sitting up safely.

To minimise neck strain, place a towel under your shoulders and ribcage. Holding on to the two top corners with each hand, pull the towel taut so it cradles your head as you curl up. Always lift first from your breast bone and not your chin as this encourages pulling on the head and neck, plus you'll find it easier to target the abdominal muscles, which attach to your breast bone.

Place a cushion between your knees. Slide the feet away from the bottom so the big toes just start to come off the floor, and squeeze the cushion tightly as you perform your ab exercises.

Lastly, press your tongue firmly against the roof of your mouth as you lift and lower. This seems to stabilise the neck muscles, giving support to your head.